Here is a list to help you succeed daily in weightlifting and in life     – Expect Great things to happen everyday > If you look hard enough something cool probably happens in your life on a daily basis   – Leave no doubt that you are warmed up > Get yourself together everyday, always be ready to go so you aren’t surprised when greatness is staring you in the face   – Have a daily physical focus you can accomplish in your work out > Being warmed up more than usual, taking a shorter break between sets, lifting 5 more lbs than last week, etc. Stick with the same focus for a couple days or weeks until you get it then change things up.   – Have a daily mental focus (ex. better focus) > Get your mind right (focused) and usually the other things will fall into...Read more

Announcements:  CFP will only be having one class at 10 am on Labor Day, we’ll be back to normal schedule for the remainder of the week.   THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness A.   EMOM – 10 Mins Even – 5 x Power Swings – Demo Video Odd – 3/3 x Kettlebell Press – Demo Video  B.  8 Min AMRAP  15 x Russian Swings  15 x Medball Front Squats  Performance  A.  EMOM – 10 Mins  2 x Cleans + Jerk  –Starting weight should be roughly around 65% of your 1 rep max, increase load...Read more

  6:00 PM KB CLASS A. 7 RDS -TGU L/R -5 PULL-UPS -8 R/L SNATCH B. 3 X 1 MIN. DBL KB RACK HOLD 1 MIN RESTRead more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness  A.  4 Sets  8 x Goblet Squats  45 Sec Rest  8/8 x Single Kettlebell Rows  45 Sec Rest  B.  5 Sets  1 Min Row Max Meters  10 x Weighted Sit-ups  Rest 1 Min  Performance  A1.  1 Min Double Kettlebell Rack holds – 3 x 10  -Every 15 Secs Perform 2 x Squats (8 total per set)  A2.  Weighted Hip Bridge – 3 x 10 – Demo Video  B  5 Sets  300M Row  20M x Bear Crawl  Rest 1 Min  Sport  A.  30 Min Recovery Row  B.  Mobility  -Post results...Read more

Cycle 2 – Week 9 – Session 2 Program Intensity – 80% A.) Front Squat + Push Press + Split Jerk – 7×1 – 5 to 10 lbs heavier than last week B.) Snatch – Position Dead lift + Position 2 Pause Snatch – 15 minutes Clean – Position Dead lift + Position 2 Pause clean – 15 minutes The main focus with the pause at position 2 is to make sure that you are back on your heals   C.) Front Squats – 4×2 w/ pause C.) RDL’s – 5×5 Jerk Balance – 5×3 (bar only) ask if questions Planks – 4 min. total   Question of the week – Who is the heaviest lifter to every snatch double body weight? (hint I posted an article about him a couple of months back, and in the 90’s his former coach was team USA’s weightlifting coach. )  Read more